What you eat and what you do daily can impact your mental wellness.
I’ve had so many people reach out, overwhelmed and desperate for help coping with anxiety, panic, and depression.
These feelings often start in our teenage years and can resurface during big life changes, especially for women going through perimenopause or menopause. Many of them feel like they’re losing control, constantly stressed, mentally exhausted, and unable to sleep. A big reason for this is hormonal shifts – the delicate balance between estrogen and progesterone. For some, these changes hit harder due to a variety of factors, which I’ll go into more.
Here’s something that might surprise you: some everyday foods, even ones we often think are healthy, can seriously overstimulate the nervous system just like a major life stressor would.
Dr. Georgia Ede talks about this in her book. Change your Diet. Change your mind. A book which I highly recommend.
She explains that certain foods can trigger anxiety and sleep problems in anyone but especially in women, people over 40, those with chemical sensitivities, or anyone with digestive or immune system issues like IBS, IBD, or who’s gone through chemo.
Top Food Triggers
Caffeine
Caffeine plays a major role in anxiety and sleep difficulties. Research shows that it can increase stress hormones and may even provoke panic attacks, particularly in individuals who are already prone to anxiety.
Caffeine remains in your system much longer than you might expect; half of it could still be present in your bloodstream five hours after consumption, and it can take as long as 24 hours to completely eliminate it from your body. Even your morning cup of coffee might interfere with your sleep.
If you believe caffeine might be contributing to your issues, consider gradually reducing your intake to prevent withdrawal symptoms like headaches and fatigue.
Nightshade vegetables
These plants generate natural substances known as glycoalkaloids, which may overstimulate the nervous system in certain individuals. For those who are sensitive, this can result in symptoms such as anxiety.
Many everyday foods contain hidden nightshade components like paprika, tomato paste, and chili flakes, making it easy to be regularly exposed without awareness.
To determine if these items impact you, consider eliminating them from your diet for at least a week. Cooking does not get rid of the presence of these chemicals.
Alcohol
While alcohol can initially help you unwind or fall asleep, it ultimately disturbs your sleep as its effects diminish. The duration it remains in your body varies based on factors such as age and metabolism, but typically, it takes around 2 hours for each drink to be eliminated.
As alcohol levels decrease, it may lead to “mini-withdrawals” overnight, resulting in restlessness, disturbing dreams, or even anxiety attacks. If you consume alcohol regularly, consider gradually reducing your intake to prevent exacerbating anxiety or sleep issues.
Fermented & aged foods
Certain foods have histamine, a substance that can provoke anxiety and interfere with sleep in individuals who are sensitive to it.
Histamine increases adrenaline levels, which heightens your fight-or-flight reaction.
Unlike some food chemicals, histamine remains intact regardless of cooking or freezing, so completely eliminating these foods may be beneficial if you experience symptoms after consuming them.
Refined carbs
Processed carbohydrates, such as those found in juice, white bread, cereals, and convenience snacks, lead to spikes in blood sugar that can disrupt your mood, energy levels, and anxiety.
Following a crash in blood sugar, your body tends to release stress hormones like cortisol and adrenaline to compensate. These hormones can lead to feelings of jitteriness, anxiety, and even panic.
Rather than frequently consuming carbs to maintain your blood sugar, it’s advisable to eliminate refined carbs for a few weeks to assess how you feel. Both your body and your mind will appreciate the change.
Your Everyday Guide
Aside from avoiding certain foods, there are things you can do daily that can help reduce stress and anxiety.
Add movement to your day, ideally in nature.
Physical activity lifts moods and eases anxiousness. Research in the International Journal of Psychiatry in Medicine points to exercise as a first-line treatment for mild to moderate depression and as an effective alternative treatment for anxiety disorders.
Explore cold water therapy. It is shown to be an effective tool for mood.
Get morning sunlight first thing. Without sunglasses to boost serotonin levels. If not morning sunlight, then use a red light therapy lamp for 20–30 min.
Delay coffee and stimulants, especially in the morning.
High quality sleep is vital. 8-9 hrs, remove blue light stimulation and other stimulants, and eat your last meal for the day 3 hrs before bed.
Eliminate and reframe ANTs (automatic negative thoughts). A gratitude practice, prayer, meditation and journaling all help to change perspective.
Address nutrient deficiencies (Iron, B12, Magnesium, D3). Lack of can impact brain and nervous system function.
Prioritise quality nutrition. Eat real, whole food with protein. Protein contains amino acids which helps your brain produce serotonin.
Hydrate with electrolytes. Important for optimal brain function.
Remove gluten/wheat and conventional dairy for a period of time like 3 weeks. About 90% of produced serotonin is in the gut.
Recommended Supplements
Saffron: Mood balance, sleep and stress
Curcumin: Low grade, constant & systemic inflammation
Magnesium: For the healthy functioning of the central nervous system.
Omega: Regulation of neurotransmitters like serotonin, neuroplasticity and neuroinflammation
Speak to your healthcare practitioner before adding or altering supplements.
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